Lung burner!

Realy wish my gym had a rower!!!!!!!!!!!!

just one round?

There once was a girl named Cafaro
For training she liked to run to and fro,
A gold medal she had
though her running form was bad,
Thanks to Pose she now runs just like a pro.

need a good sub for rowing.... any suggestions?

At we allowed to partion up the double unders and burpess?

Can we break up the double-unders and burpees?

If there is not a rowing machine in my gym, what would be a suitable replacement?

what can I do if I suck at double-unders?

#9 arthur.
all of the subs are on the FAQ

This is gonna burn a bit. Looking forward to it.

that highlight video didn't have nearly enough footage of me yelling at my brother.. who the hell edited that?!?!?! :) plus, i can't believe he didn't give me credit on his little "strategy speach". all me...

brian.. get better at double unders... by doing more double unders...expose your weaknesses..

Funny how you'll never have a running (not rowing) gold medal winner advocating pose...

Rowing = Sumo deadlift high pulls

Double unders = tuck jumps
burpees = ouch

Rolf... i'm pretty sure michael johnson POSE'd... he just didn't call it that...

Sub for row = SDHP in this case 50 with 45# bar.
If you suck at DUs, practice. I remember in my L1 Cert the trainers said that when a WOD pops up and has something you suck at, then practice. Sure, while spending the time using SUBs (like Tuck Jumps) will still get you the workout, the burn, the metcon, you might never practice the move and thus never "have it"

--Sometimes, IMHO, it's just best to do some skill work. Someone once gave me some advice for learning DUs, which I thought sucked and did not work for me, but I will impart here as well: start with regular jump rope, then every 5th, 4th, or 3rd do a double under, follow that with continuing to do regular jump rope. Do that with a double under every 5th jump. Then do it with every 4th, then 3rd, then every other. The goal, I guess was to eventually get to every 1. I just swung the rope faster and worked on my coordination.

This by the way looks like a killer, but fun WOD. I too wish my GLOBO had a Rower. As much as I request one, they just won't buy it! SDHPs for me, until I buy a rower!

Just started cf last week. Pretty sore, to say the least. Not looking forward to this. Oh well.

I agree with Rolf. I'm not convinced on POSE running. I just checked a few clips of Michael Johnson. He doesn't "POSE" as Dr. Romanov defines it in his videos.

I agree with Rolf. I'm not convinced on POSE running. I just checked a few clips of Michael Johnson, he doesn't "POSE" as Dr. Romanov defines it in his videos.

Turbo Encabulator...too funny

Let's go!

Ouch!!

#7 Greg, it's not stated to be broken up, so I am assuming not.

Greg, I agree, Michael Johnson did forefoot strike in races, as he was a sprinter, and when you run fast you get on your toes. However, most distance runners of high caliber do not. Yes, in the ideal world perhaps we would have all grown up running barefoot on trails and forefoot striking, but for running on roads and not dong speed work most will land heal or midfoot, and many will do this to great results. I love crossfit, but there are not many fast runners that do it, nor are there many fast guys that would endorse "pose."

EPIC. I heart you, coach.

Well as far as breaking it up goes....I realize that this is supposed to be a speed workout, but I already I'm just not gonna get 150 tuck jumps in a row.

I'm planning on splitting this up some, maybe doing 3 rounds or more depending on how many jumps I can get in a row but my workout will look more like:

3 rounds of
Row 500m
50 DUs (tuck jumps)
25 Burpees

I'll take the penalty of more rowing and burpees bc my jump is weak.

Demonstrating POSE method of running? Looks more like he's demonstrating CHOKE method of meeting women. Interesting video anyhow.

I like the people's strategies in the games..."A: So what's your strategy gonna be? B: I plan on going fast in the beginning, then go fast in the middle, then finish fast. A: That's an awesome strategy why doesn't everyone do that? B: Because they're stupid."

i finally got a c-2 rower this week, cant wait to break it in!

Got a good sub for the double unders? My 42yr old knees are suffering from years of running/lifting. I'm avoiding the doctor's visit til next winter. . .

Turbo encabulator - crying ... the language ... beautiful execution

Crossfit Sri Ram Ashram, India

Bachendra 14:59
Arvind 11:40

I wish I could do double unders

Thanks for showing the clip from NJ/NY sectionals. It is great to see our trainers demonstrating what they teach!

Ian

Finally I now know how to treat my sigmoyed rumbling under my belt line.. Tricky Dingle Arm! Thanks coach for posting such and informative video!

#30

If your joints are aching, I'd recommend rowing 1000 metres then doing 50 reps of a low impact metcon type exercise (eg - DB thrusters, KB swings or wall ball) to replicate the desired effect of the wod.

I used to run with an ultra-marathon runner, and his running stlye was Pose. He didn't call it that, he didn't call it anything actually. He just ran, He was fast too. Previous record holder on ultras.

So Pose isn't some BS. It's just kinda hard to learn. Just gotta keep practicing the foot landing. But, just like everything else, it's not for everyone. And, if you are well established with your running, then I wouldn't go changing it, unless you have problems that is.

One round is enough, if you really go all out on the row.
Row a 500 as fast as possible, you'll be smoked after it, guaranteed. Don't start out slow, don't try to save energy, go as fast as possible the whole 500. Then see how easy the WOD is.

This is gonna suck...... I love it already

11:40 as RX'd

Yet another WOD that looks deceivingly easy until after you get up off the Concept 2 and realize you still owe 150 Double Unders and 50 Burpees.

Finished Row in 1:35 which I was really stoked on.

150 Double Unders complete at around 7 minutes in and then the Burpees just sucked big time and killed my time.

I think if someone can Burpee at a steady pace for the 50 and do their double unders without many breaks, you can come in under 9 minutes in this workout.

RLTW

M/27/6'2"/185 USAF @ BAF

Subbed Tuck Jumps and SDHP;

25:02

It was brutal.

It took me about three weeks of solid practice on the DUs to get them down. I read Greg A's piece on not qualifying after a huge FAIL on the DL/DU WOD and it motivated me to work at the stuff I suck at.

My strategy for getting better at the DUs- I started with 3 sets of 10 DUs every morning. None were ever in a row, at first. Eventually...they did. Then, I upped the amount to 20, then 30. Now, I'm pretty solid at them. But, it's only because I practiced my weakness.

My current project- the muscleup. I WILL own it. Especially after watching this last piece by Leo "The Russian" at the CF Journal site.

Follow my journey with CF as a Soldier at www.mikescrossfitexperiment.blogpsot.com

If you don't have a rowing machine or if you need a sub for the double unders or burpees, a Turbo Encabulator is perfectly acceptable to use. Use proper form in the modial plane of motion and measure output in gigawatts on the flux capacitor. Also, POSE running is now obsolete with regular use of the Encabulator. 3 2 1...Encabulate!

The concept and physics behind POSE running make a lot of sense when you stop to think about it, but it is very hard to figure out what you need to work on to improve your movement when it comes down to actually running. I have yet to see some really good high-speed video footage of an excellent example of POSE running; the standard 30fps doesn't really cut it, and what video there is tends to be of people learning.

I think Haile Gebrselassie was a forefoot striker but I'm sure he wouldn't call it POSE. There are, no doubt, many other well respected runners like him who just naturally run in a more POSE-like fashion.

Getting rid of big bouncy running shoes and running in Vibram FFs (or similar) seems like a good way to prevent yourself from heel striking and to help in becoming more fleet of foot.

Burn Baby Burn!!!

".....now that know how the Turbo Encabulator works..."

MUAHAHAHAH wtf wtf wtf!!! :oD

Cf is awesome...it's prepared me for a ton of stuff...such as sealfit...love you both!

Man, that hurt... I can't stand double-unders. Any input on how I can get better at these besides the obvious (practice, practice, practice)?

Time to complete as Rx'd - 11:08

M/33/6'1"/215lbs

Gunning for sub-7 time...burpees are going to definitely be the limiting factor here.

Double unders should be done in 2min flat, and the row will be tricky...pace it or race it?

I read a book on fencing that was written more than 100years ago. The author had some good advice in terms of training...

"I am asked regularly about how one can best prepare for the rigours of fencing. The best way to prepare for fencing is to fence"

I think we can apply this to double unders too..

would love to see one but are the level 1 certs open to the public?

would love to see one but are the level 1 certs open to the public?

30/M/140/5'10

Kevin Bania,

I would reccomend to pace the ROW and race everything else, if you fly and die in the ROW, you are not going to have horse power to do everything else and therefore your time will be a slower time, if you pace the row and go all out on the burpees and the DUs you will get a better time. The Row is no joke; 500 meter all out in the row machine will put you in a world of hurt throughout the whole WOD, so you have to think more pain slower time or faster time if you pace the row. I wish i had my row with me, I am doing SDHP instead. as far as the DUs another good SUB in my opinion is to jump over a boot or something that high from side to side TO PRACTICE ACURACY, if you touch the boot OR IT MOVES, REP DON'T COUNT, rather than to do tuckjumps. Burpees I am going for chest to deck, just jump and clap in the air, some people jump a feet high but get a slower time, and some others just follow the games standard, i am going for time on this one, so have fun and stay safe in Ramadi.

SANTI

great wod,
Totaly out of speed on dubbleunders, row in 1:33 and burpees pretty quick...
One workout left to day, running one hour late evening

m/44/185

12:45

8:55
Paced the row and raced through the rest

14.28
5mins of seated rows (30lbs)
regular skipping
can barely type!

age 32, male, 183cm, 84kg

representing south africa

done as recommended 9:43 and i am still feeling it...what a great workout

7:54 Rx'D
Age - 17
weight - 137lbs

Whip me, beat me, make me do DUs!!! I'm as coordinated as Early Man when it comes to these bad boys.

Subbed Tucks (300) for the requisite DU portion.

Time: 11:23

I was wondering if using the small band from iron woody fitness bands would work as a good sub for a rowing machine. Hook one end to a pole and use a pvc pipe about 1 ft long to hold on to with hands like a rower grip. The start of each rep would be standing vertical, mid rep would look like the bottom of a good morning, with arms extended towards the pole, and finish would be standing vertical while pulling band to chest like a row. Do fifty reps to equal 500 meters.

#52, Santi- this is crossfit. you are training at unsustainable intensities. don't pace anything. the whole point is to go as hard and as fast as possible. if going balls to the wall results in a slower time, so be it. you'll be faster next time you do it. the only time you pace a WOD is during the games, when a strategy is necessary. las;kfjsroigj4ehg..

Sub sdhp and tuck jumps
d 13.09
o 14.07
p 15.09
n 18.15

as rx'd

7:36

Turbo Encabulator... classic. There were moments during the videos with Dr. Connelly that I felt the same as I did watching the Turbo Encabulator vid. I should've went to college.

"Only one round?" -sister (pre workout)
sub 500m sprint
150 du (she subs tj)
50 burpees
she - 13:30
me - 13:44
"why am I walking like a tin man?" - sister (post agony)
first time going hard all the way through a wod. Feels good. Even the welts covering my arms from du's.

ugh - not feeling it today at all

16:00 (subbed tuck jumps)

SDHP with 20kg bar 50 reps
rest as rx'd time 8:29

Santi -

You were right. Here are my times:

1:39 row
3:15 double unders (catch breath, 80, 40, 30)
4:13 burpees (sets of 10, catch breath, wheeze uncontrollably)

Total 9:07

I'm going to do this again, pacing the row out at 2:15-2:30 and see if my double unders can improve. I've done 200 unbroken in 1:58, totally fresh, but the row definitely took all the gas out of my tank before I was anywhere near complete.

Training at unsustainable intensities is what happens doing a lot of these wods, but in order to get a better overall time, I believe some gaming should be involved when you approach mutliple-exercise wods, especially this one.

I'll let you know how a throttled-back effort works out for me. Thanks Santi! Wish I would've seen your post before I ran off to smoke myself. Advice noted and taken, and I'll pass it along to my fellow CFers here. The sky is now officially brown in color. Gotta love Iraq :)

33/m/190

rx'd

17:18

DUs alone took about 10 minutes - definitely an area I need to work on. Can't hide that weakness anymore, it's crushing me mentally.

25m/5'10"/175lbs

Subbed tuck jumps for double unders (my coordination still sucks).

9:49 total.

25m/5'10"/175lbs

Subbed tuck jumps for double unders (my coordination is still shaky).

9:49

subbed 450 single jump rope

17:06

male/39/5'10"/190
Subbed double unders with 300 single unders
Burpees did 5 sets of 10
12:28

16 minutes and 57 seconds of chest heaving and fire breathing. What a great workout!

M/40/5'7"/156

M/40/190

Rx: 8:22

Way harder than it looked on paper.

sdhp - 20
single unders - 180 trying to get coordination still. can do about 10 at a time (at best).
20 burpees

First time with burpees.

F/33/5'3"/108 500 m row, 300 regular jumps, 5o burpees 6.41 minutes

I've been Crossfitting for about 2 months twice a week.I use Crossfit to help my swimming. I was sprinting from the blocks this morning and cut about 2 seconds from my 100 breastroke. That will be a BIG improvement at Nationals in May. Yipppee

15:12 as rx'd

m/32/5'9"/175

as rx'd 13:06

I think I bent my wayne-shaft watching the turbo encabulator video.
Very informative though.

This will undoubtedly help a great deal with the DU's in today's wod.

M/29/181/5'10"

subbed 50 SDHP for 500m row

12:44

m/35/160
12:57 as rx'd

as rx'd
16:02

10'19" Rx'd

Carlos, Construction Fitness Club, Groningen; The Netherlands

For time:
Row 500 meters
150 Double-unders
50 Burpees

34:23

revrunning.com issued a case study on why the Kenyans were dominant in distance running (earlier in '09). It wasn't the altitude, or environment, or any kind of incentive that made them run faster. The study concluded that the Kenyans were dominate because they ran on their forefoot, as if they were falling forward and sprinting the whole distance. Sounds familiar.

As Rx'd

8:40...effing double unders got me again. Would also like to see my row a little faster...good gasser though.

NEVER QUIT!

14:22 subbed 50 SDLHP 45lbs

50 27-1/2 lb sumo deadlift high pulls
450 single-unders (still can't do double-unders:)
50 burpees
time = 13:55

bw 165

subbed 2x for double unders

9:24

50 sdlhp
150 tuck jumps
50 pushups (still have weak wrist - didn't want to risk the jarring of burpees)

Time: 10:47mins

29/M/141

Subbed 50 SDHP for rows

19:19. Nice workout.

32/m/5'10"/210

11:38 as rx'd

26/m/5'11"/216
11:32 rx'd
Row in 1:27.5

As Rx'd 9:3O

43/5'10"/195/M

Run 3k (13 min)
xfit wu
WOD as rx'd - 12:45.

Arms felt like lead on DUs after 50, and burpees always brutal (7 minutes there).

Crossfit Tribe Representing the NJ/NY Sectional!!!!

Crossfit Tribe Representing at the NJ/NY Sectionals!!! Great video.

M/28/215

35:39 as rx'd

Trying to get better with the double-unders, they are still choppy and an ass kicker, the rest of it was fine. I managed to string together 6 in a row for the first time so that is an improvement!

Subbed Sumo Deadlift High Pull for Row- 50 w/45# Bar

Gunnar: 11:10
Harold: 12:45
Jen: 13:12 (35# Bar)
Paul: 15:02
Chris: 17:14 (singles and doubles)
Ryan: 18:08
Mark: 22:55 (singles)

Free Choke Slams courtesy Dr. Romanov.

F/24/128

As RXd

11:28

My DUs need more work but I LOVED this wod,

really takes some edge off during Finals!

awesome awesome video. i like that 1 guy who was doing the kettlebells. You just see the KB fall to the ground and then his body follows right after it haha.

19/6'2/190lbs/M

As RXd

11:37

Looked like I jumped in a swimming pool I was sweating so much. hahaha

rx 7:59
Hate rowing and burpees so not a bad time...

- James William Goulden
- Male 33
- 80kg
- 2nd place Iceland/Greenland regional 27, 28 march 2010

the basketball program just started a workout with the new personal trainer. he mentioned to me that we are going to do the louie simmons workout. i looked it up on the internet and have been watching the videos that have been being posted on the main site. I just wanted to hear some of your feedback on if this is a good thing to do for basketball players. also if this is good please explain.

thanks for the feedback

35/m/5'10"/185#

Subbed SDHP for Row, b/c we don't have a rower at the GLOBO. Otherwise, as RX'ed. (thank goodness I've been practicing my DUs)...

10:32

12:33. Please, Greg & Lauren, have this WOD occur sometime again within the next 4 months! I needed this WOD to tell me I'm not where I should be fitness-wise. I needed this to motivate me to hit every WOD at 100%. Burpees slayed me, du's were in 18's to 20 reps with way too much rest time in between.

Goal next time: 9:30.

M/32/189cm/111kg

Row: 1:44
DU's: 8:30 (at least 500 singles to get them all in...)
Felt strong so I finished with
50 Pull-up burpees:) 3:50 burp...:)

Subbed ~400m run (with a little hill) for row
and Single-nders, 4 for each Double-under (600)
Burpees chest to deck
11:07

M/25/6'7/222

9:49 as rx'd

m/35/165/68"

rx'ed 8:56

M/35/5'8/80kg
10:30
As RXD
Definate burner...A bit under the weather but loved the (WOD)

9:21. SDHPs, DUs took longer than expected.

wod as Rx'd, TAKE TWO!!!

7:58
2:03 row 500m
2:31 double unders x150
3:24 burpees x50

Eased back almost 30sec on the row and the double unders were way easier, almost felt like I took too much time on them. But then the burpees reminded me why I held a little bit in reserve. Best 50-burpee time ever though :)

Thanks again, Santi!

M/48/6'/178

11:24 as rx'd

9:13
subbed 300 singles for DU

Carole
F/51/5'6"/133

12:27, as Rx'ed.

Kevin
M/51/5'11"/168

11:20, as Rx'ed.

Funny, I never missed a double under in warm-up. Then, coming off that row, all kinds of trouble.

10:01 as rx'd
M/43/180#

As usual, much harder than it looked on paper.

As RX'd
18:36

Still can't do consecutive DUs. So for every DU I also did a single. Lame and inefficient.

I have some pictures from Sectionals a little over a week ago. I did my best to organize the photos by affiliate, but I have missed quite a few people. If you happen to see any of your athletes that you would like included, let me know and I will put them in the appropriate group. Enjoy:

http://tomcampitelli.zenfolio.com/f697410223

I have some confusion on burpees.... Many people I have talked to say that a burpee includes a pull up. Crossfit video's show just a jump at the end... I'm assuming for the WOD, we should follow whats in the video and just jump at the end.

14:30 Rx

# 121
Joel a pull-up would only be added if it was a burpee-pullup. A straight burpee just involves chest to deck and then a jump with hands above head.

m/22/185

subbed SDHP for row

19:40

Started learning DU yesterday - for every DU did about 3-5 singles - 150 took forever. Good fun.

Good WOD

8:40 as Rx'd
Damn DU's weren't working too well today. Should have been in the 7's. Next time!

M/26/185/6'1

as rx'd 7:55

7:18

Row was quick, double unders took some time, and burpees were almost a relief after the DUs. Very pleased with my time, as I'm on my 2nd month of crossfit.

f/40/173/5'11"

500m row (1:46.9)
150 jumps over Olympic bar with 45# plates on it
50 burpees

time??? somewhere around 18 minutes and it included me trying to clear enough room around me in the garage so I could do DUs... getting frustrated that I kept hitting stuff... finally getting space and realizing that it would take me all day to do 150 DU's, answer the phone (it's the Dr office... rescheduling my daughter's appointment), then finally dragging out the Olympic bar so I could jump over it.

I should try this one again some time as Rx'd

9:05 Rx'd

Not happy with this time, DUs were WAY too slow. Oh well, go again tomorrow

w/ 20 lb vest. had to take the vest off at 65 du's and continue. back on w/ the burpees

22:40

500m row (1:30)
150 double unders
50 Burpees
8:24

7:55 as Rx'd

I decided to do a workout I haven't done for around 4 months instead of todays WOD. It was this:

6 reps of the following:

8 Bent over rows
8 Upright rows
8 Pushpress
8 Good mornings
8 Left Lunges
8 Right Lunges
8 Thrusters

1min rest between sets

I did 75pds with the Olympic bar, my friend scaled his down to 6 reps of each and did just the bar.

8:49

M 35/134/5'7"

As rx'd: 9:24

CFWU x3

16:40
tuck jumps for DU

11.14 rxd with 20lb vest on...such a bad idea. Enjoyable wod.

Ok, that was "interesting"!

I must have done an extra 500 skips in between trying to those damn 150 DU's - definitely need to practice those!

As RX'd
2:06
13:51 (wtf!!!)
3:50

19:47 total!

CFWU x 3
Pull-up program: 5,2,2,2,2
Push-up program: 20,25,15,15,25

WOD: Subbed:

1. 500m Row
2. 450 x single unders (need to work on skipping)
3. 50 x burpees

14:40

M/40/6'1"/250

M/29/165/5'11"

SDHP and Tuck Jumps

9:14

"Don't wish it was eaiser, Wish you were better!"

#29

c2 rowers are not broken in; they break you in.

as rx'd 13:50
F/36/135/5'4"

4th crossfit workout. I have to improve my double unders.

20:56

Good workout though!

M/19/5'11/190

Oh and I have to improve my overhead squats.

subbed 500m sprint and tuck jumps

21:51

doing this WOD outside with a 5700 pollen count was brutal!

rower does not have a distance calculator on it, so just rowed for 2 min., DU did not do so well, changed ropes and was better after.
12:53

subbed 400m run & 450 single-unders

15:48

M/53/6"0"/212

"Illegitimi non carborundum!"

CFWUx3

Subbed tuck jumps for double-unders. Otherwise as Rx'd: 16:45

This photo looks like it could be from CrossPit - hahaah!

18:13 double unders & burpees done in stocking feet since forgot my tennis shoes

3 rounds:
slide pushups
Zercher good mornings 120lbs

As Rx'd

double unders were a nightmare today!

TIME:9:05

rested a bit and took on AMRAP 12 minutes of 5 thrusters, 7 GHD back extensions, and 9 GHD sit ups.

Called for 105# thrusters~I used 95#
WOD is from CF Endurance site.

8 rounds +5 thrusters

30/M/5'10/143

Just got out of the Gym,

08:48

SUBBED 45 pound DB SHDP x 50 reps , Dumbell to nose to soft touch in the ground.
DU's AS RX"D
BURPEES AS RX'D

This WOD is Crazy and harder that what it looks like. Keven Bania, NP, there are some articles in the Journal about Rowing and different rowing techniques, don't thank me thank your recruiter. stay safe in Ramadi.

SANTI

As rx'd: 17:56

15:20 RX

Subbed SDHP x 50 for 500M row....
75 Double Unders
200 Single Unders
50 Burpees

16:13

Brutal one, but that's why I love CF!!!
M/26/6'2"/225

Subbed 45 lb SDHP

9:51

I usually am strong at double unders but today I had like 10 singles...gotta get better when I'm tired. The burpees didn't seem as bad as usual though - maybe I'm getting better at those

9:36 rxd

13:39 rx'd

For time:
Row 500 meters
150 Double-unders
50 Burpees

Subbed SDHP's with 45lbs bar 50reps

Time 11:49

7:37

Subbed 400 meter run because I don't have a rowing machine.

50 SDLHP @ 55#
150 DU
50 Burpees

8:16

Someone who rowed all throughout high school and then college has the right to say that there is no substitute for rowing. The erg could be a torture device for sure.

50 sdlhp @ 20kg
150 du
50 burpees

14.27 (still struggle with the DUs..)

Made the mistake of riding the bike 6 miles to the gym, doing the warm up and the row all hard. Surprisingly the double unders, which are weak for me to begin with, were terrible and the burpees felt more awkward then normal. Such is life great WOD my heart and lungs needed it.
Row- 1:31
Double Unders- 10:34
Burpees- 3:36
Total- 12:41

Happy Birthday to me.

14:29
DUs went a little slow, but they are getting much better. I can actually do them consecutively now.

24/m/170lbs/70"

SUB: 50SDHP @ 95lb for row
150 DU
50 burpees

13:56

Well this was fun!! I made adjustments due to my lack of jump rope talent!

SDLHP x50 for rowing
300 single unders for practice
4x - 10 burpees, 100 single unders

I think my time was around the 15 min mark. I was not worried about time, just being able to jump rope more than 5x in a row. However, I did not slack, I was tired at the end.

28/m/250

As rx'd 21:35

150 d/u (sets of ten)
50 burpees
500m row (2:00)

As Rx'ed
18:43

M/31/155/5'6''

As RX'd... my DU's are still terrible, but I persevered.

Row: 1:48
DUs: 8:32
Burpees: 4:12

Total Time:14:32

m/22/163#

Row: 1:39
DUs: 7:58 (terrible i know)
Burp:4:26 (legs shot from row and running yesterday)

hell of a workout!

7:46 as rx'd.
70 unbroken doubles. Almost a PR on that, but not quite.
Row was just under 2mins.
Burpees broken to 10's.

As rx'd

5:47

22:54

Rx'd 13:18.

Buy in: bench and dead lift, light weights, speed reps; some rowing and single unders.

Cash out: 50 regular situps; snatch practice, working up in sets of 3 until I was doing reps at 95 lbs. Best form ever at that weight. Still splaying the feet a bit when I am not careful.

6:42 Rx'd

subbed 50 sdhp for row
all else rxd
10:01

almost Rx'd. I was looking forward to working on my DUs but i forgot my jump rope...

Subbed tuck jumps for DUs:
7:15

As rx'd....DU's sucked.

10:35

34 yom 225 bwt

pose drills and burgener warmup

wod
50 sdhp's w/ 1.5pood kettlebell
150 double unders
50 burpees
time: 9:22

12:40 500m row[1:38} 150 single-unders 25 burpees

subbed box jumps still cant do du's very well practice more on rest days.
14:50

M/20/6'1"/170

400+ meter run instead of row
tuck jumps instead of double-unders

11:41

CFWU

Sub'd Tuck Jumps for DU's.

9:10

Gotta learn DU's...

d & w
@ home
subbed 6" hurdle side to side for DU's

D 1205 (hand injury hell on burpees)
W 1225

M/40/6'1"/185

RXD

14:48

M/31/5'11"/165

As Rx'd

7:23

16 minutes even.
Subbed 400m run and tuck jumps

Andres V. - 11:20
Crossfit, making true athlete's!

7:50 Rx'd

CFWU x 3

500 Meter Row
300 Single Jump Ropes
50 Burpees

Total time was 18:38

I agree with Kevin C. Not a missed DU in warm-ups and yet after the row I couldn't get more than 20 in a row. As Rx'd

10:30

M/32/6'3"/200

As Rx'd: 8:19

750m row
240 skips
50 burps
9:34

As R'xd Time 11:00
Old feet of flames Funct Fit started after me but was hot on my tail. Needless to say his time was way quicker than mine.

I SUCK AT DUs.

21:35...most of which was flopping around with DUs.

As RX'd: 14:50

500m row - 1:34 (then ~30 sec transition time)
150 DUs - 9:01 (ouch! Yet this is still an improvement)
50 burpees - 3:35 (11-10-10-19)

9:20

7:21 as Rx'd
I love burpees

500m row, damper 10 (1:35)
150 double unders
50 burpees (1,4,5,5,5,5,10,15)

10:33 04/07/2010

CFWU X 2

as rx' 23:16 (double unders took forever)

Subbed SDHP

11:48

50 SDHP 44#-about 3 min
100 Double unders-about 16 min
100 single unders-about 2 min
50 burpees-about 8 min

Time 29:29

First time ever doing double unders and I couldn't string any together. Towards the end I was able to string 4 together but that was my best and most sets were below that. Overall I liked the double unders though and totaly plan on getting better.

On another note,
First workout I did outside this year! It was 85 degrees and beautiful. I was sweating bullets by the end haha

8:46 as RXd

9:55 as rx'd

Row 1:53
DU's (sucked)3:32
burpees 4:29

I always try to rush my DU's and mess up my timing.

as rx'd.

16:02.. DU's took a long ass time.

Run instead of Row - 11:31

M/22/6'0"/165

Subbed 50 SDHP w/ 45 lbs bar for the row. Time to complete was 10:50.

I struggled on the Double-Unders. I couldn't string more than 20 together. Lots of breaks in there for the forearms.

had to sub SDHP for row (stupid Fort Lee gym)

15:50

As Rx'd
burpee with chest to floor and one feet jump
9:10
got my breath though ;-)

For all the POSE haters... everyone POSES! You do it when you run no matter what. Its everything you do in between the POSE is what makes the difference. I am in the Army and a trained POSE instructor, I have run in the Army for LONG time. I dropped 2.5 minutes off of my 2 mile run time. I am short and fat too!

m/38/76/215

I'm still no good at DUs, so I did 5-1 SU/DU, up to 50 DUs (so another 250 SUs in there). Otherwise as rx'd. TT=19:40

14:51
Rope broke on DU's(this is my second rope to break in a few months...LOL) and made them even easier!

Don't have a quality jump rope.

Completed

500m row
50 tuck jumps
100 burpees
500 meter row

11:07

CG E-City CrossFit;
Leary(m/44/5'11/200)
13:57*
*300 singles unders. Still need an d/u intervention.

12:05 as rx'd

21/m/5'9"/195

11:41
subbed tuck jumps

44yom/185lbs

After I saw the vid, I had wanted to try the Dead Man's Row. So my buddy and me did it today. We had to scale the DL down to 255 though.

Me
Rowing: 8:26
DL: 23 Reps.

Andrew
Rowing: 8:47
DL: 20.

Great WOD

subbed sdhp for row

12:31

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Row 500M
Single under/double under practice

As rx’d: 11:26
Foam roll after

24/m/170/5'9"

subbed sdhp

13:45

15:26 as rx'd

Asthma kicked in pretty bad during burpees.

50 x SDHP 45lb
150 x Tuck Jumps
50 x Berpees

9:15

M/33/5'4"/140lbs
As rx'd
8:13

SDHP @ 55 lbs, otherwise as Rx'd
12:15

39M/5'10"/170#

W/U: jump rope, 100 single-unders; 17 ROM exercises.

As Rx: 9:58.

C/D: SDHP, 3x1 at 135-215-215(f).

May have been yesterday's OHS, but my shoulders were burning throughout the DUs and burpees. Slowed me down. Pulled my low back on the 215# SDHP during C/D. Same place as my previous back injury. Hopefully it's not too bad.

m/47/180
rx'd 11:08 did this 15 min. after ohs wod.

48/M/184
as Rx'd
16:36

No rower - didn't feel like doing the SDHP's - sub'd 400m run for the row.

400m run - 1:38
150 DU's - 4:46
50 burpee's, C2D - 4:25

Total - 10:49

tough workout, couldn't get a rhythm going on DU's until around 30 of them, just hate burpee's

As rx'd 11:28
Burpees, burpees, burpees, yeah burpees!

12:31 as rx'd

13:33

Almost came to a standstill on the burpees - really slowed me down.

17:21

50 sdhp w bar
300 singles
50 burpees

*all with 40 lb weight vest

Tougher than expected thanks to my buddy pushing me to row 500m under 1:30.

Row 500 meters - 1:37
150 Double-unders - 7:49
50 Burpees - 7:12

Total - 16:38

as rx'd 7:28

m/53/165
as Rx'd
9:06
my shoe came untied with only 20 dbl unders left.would have been sub 9min

mod

run 400m
450 single-unders
50 burpees

18.09

next project has to be du's

subbed row for SDHP (50lb)
13:24

CFWUx3x15, ex pushups

subbed 50 SDHP w/16kg KB

1:24/5:22/7:47 = 14:33 total

need to do a couple warmup sets of 25 or so DU's - got winded too quick in the DU's early in the WOD but finished them strong

did burpees in "sets" of 5 - work toward sets of 6 or 7

also, try this workout in reverse order sometime

M/33/142lbs/5'5"

8:12

400m run
150 box jumps at 24"
50 burpees

11:54

Just under 11 mins

Sub tuck jumps

10:26

11:11, had to sub sumo's and 300 singles. Actually had a woman come up and ask me if I was crossfitting as I did some burpee warmups. Pretty cool to meet a fellow Cfitter at globo.

male, 37 y/o, 149#, 68"

wod
14:04

35 35# sdhp
300jr

17:19

The Turbo encabulator is absolutely hilarious. Look at it if you haven't already.

9:53

21/m/155/5'8

12:40
450 reg jump rope and sub push press for burpees....those were yesterday!

couple of subs here:
did 5 miles on the bike instead of rowing
did 150 box jumps 18" instead of double unders
50 burpees as Rx'd

21min

m30/5'9"/157

CFWU X 3

400M Run
150 20" Box Jump
50 Burpees

15:30

Baby Face Harry and Big Pete ripped out the WOD in 12mins and 19 mins, respectively, but subbed SDHP for rowing.

500 m row
450 single unders
50 burpees

8:59

Still working on double unders

Row 500 m
300 single unders
50 burpees

12:19

First time doing WOD, done CF-style workouts with some buddies(it may have been WODs, but I just got to the site...) Really liking what I've been finding out.

500m row
Subbed out 350 reg jump rope
50 burpees (we call them Bodybuilders in ROTC)

10:25

Hoping to start doing WOD's everyday, and getting more of my buddies and cadets in on it, great stuff.

800m Run (no rowing machine)
150 Dble Unders
50 Burpees (on gravel with a folded blanket! lmao)

12:26 And this girl is DONE! lol

subbed sdhp and tuck jumps
9:03

m.23.175

9:07

M/43/171CM/70KG
7 months post ACL so no double unders, instead:
For time:
Row 500 meters
450 unders
50 Burpees
9.30

SDHP 50# x 50
150 unders
50 burpees

20:07

- Subbed 50 reps, 45 lbs. Sumo DL High Pulls for 500 m row.
- Subbed 300 Single unders for 150 Double unders

13:52

much improved stamina on Burpees. I never stopped, but rather was steady. I'm pleased with that aspect.

as rx'd 20:15

really happy that I did not do tuck jumps, as a lot of my double unders were 5's and under, with a few sets of 10. Need to seriously work on double unders. Row was 1:45. The Burpees were under 4 minutes. But the double unders were the bulk of the time. I will get these down by June.

14:33

Subbed DU's with Tuck Jumps

M/26/157/5'11"

26:26

I need to learn how to jump rope.

23/m/6'0/193

12:24
Not as rx'd
Sub'd tuck jumps

Target was in the 12's, so I'm pretty happy with this one. Finally bought a jump rope, so the DUs will be coming!

11 minutes
50 SDHP
300 Singles
50 burpees

practice 5 minutes of double unders for warm-up

M/25/5'9"/178

Deadlift 5x245, 5x285, 5x315

500m row
450 singles
50 burpees
time 10:50

My right calf is still healing from the strain so no DUs.

DO WORK!!!

As rx'd 10:00

M/29/229

sub'd 50 SDHP

max du set was 20 in a row.

22'47

16:02

39 yo m 5'8" 180#

11:30

subbed 150 box jumps to 24" for DU
19:50

45lb SDHP, otherwise as rx'd
i'm still terrible with consistent timing on DU's and i need to keep working on them.
12:03
m/33/145/5'4"

I must say that i train on my mountain bike three times a week and I can really see the impact these CF workouts are having. I recently had an average heart rate of 171 over a 1:15 ride (data is from a Garmin Edge 305 device) First race is in a few weeks.

SUB tj

20:57

M/42/5'11"/180

50 SDHP with 45# bar
150 DU's with singles between each
50 burpees

17:49

F/39/5'6"/160

50 SDHP with 35# bar
150 DU's with SU between each
50 burpees (poor form!)

18:57

M/38/6'/208
50 SDHP
150 DUs (with about 60 "startup" SUs thrown in)
50 burpees

15:42

Tuck Jumps

15:21

m/41/5'6"/145

subs:sdhp for row; tuck jumps for dus

9:33

Subbed SDLHP for row. I think it wrecked me for double unders.

21:26

M/34/70/210

Subbed SDLHP for row. I think it wrecked me for double unders.

21:26

M/34/70/210

26/m/5'11"/175
as rx'd
13:44
dang double unders

subbed DU's with 18" box jumps

13:17

13.02 as rxed

M/45/5'9"/178
as Rx'd
8:57

M/24/5'9"/140
12:47
Can't wait to do it again

7:50 (sub 50 x 45lb. SDHP)

subbed 50x 45lb sdhp

everything else rxd

12:02

M/21/5'11"/165
17:34
Completed the entire workout in order but the double unders took over half the time. The rowing and burpees were easy in comparison.

m/42/200/5'11"

row 500 1:49
120 DU
40 burpees

22:20

DU was taking so long, that I mixed the burpees in 30DU, 10 burpee. After the 4th set, I coulnd't get any more DUs so I called it a day.

21:43 as RX'ed

9:40 rx'd
paced the row to 1:40. For a better time I might want to go slower.

50 sdhp 1:28
150 du 7:49
50 burpees 4:33

13:50

Sub: 50 sdhp
Everything else as rx'd: 18:46
And to comment #3, 1 round was plenty!

40/m/190
sub 50 90lb seated rows

12:22

CFWUx3
-sub ball supermans
+10 asst pistols each leg

45:15

This took much longer than expected, largely because I was trying to do the first 50 DUs with a rope that was a little too long and I could only get one at a time. Found a better rope after that and things got much easier.

As rxd 13:10

m/21/202

8:14

M/25/154#/5'7"

Subbed tuck jumps for DU

Time: 15:17

today is my first day back from a year and a half of no crossfit, and I felt like a chump!
23:45 I did 50 pull ups instead of rows.

m/21(as of 12 minutes ago)/165/ 6"
12:00 with Tuck jumps, tried to pace the row with a few people on the comments but got my butt kicked at around 400m. you guys are crazy.

EJ
M/36/170
12:30
EJ

35/m/248#

15m34s

M/24/180/6'

16min

This session was short and sweet, completed in 12:24. The DU's really weren't successful though. Is there light at the end of the tunnel for these? I'm hoping so!!

Subbed row with a 45# backpack full of plates of SDHP

DUs were suckin

Burpees I kept a consistent pace. My cue was: "You can rest on the floor. You can't rest standing up!" Which kept me diving to the floor and popping back up.

My Time: 15:36

"PROPS TO THA FRAT!!!"

Franiel

34/M/6'00/196

13:25

Subbed 50 x 20kg SDHP for Row

Meltdown during double-unders and nearly 6 minutes for burpees alone. Sheesh.

M/49/6'3"/195

subbed tuck jumps for DUs
14:29

11:25

as rx'd
14:59

M/34/185

I did this after my makeup of Tuesday's 5-5-5-5-5...

29:50 as rx'd.
1:50 for the row.
The double unders killed me (~ 20min).
The burpees did me in.
First week back in the gym in a long time.

34YO/73"/220lb Male

New to Crossfit, tried working DU into jumprope. Failed miserably. Is there hope?

Rowing and Burpees as RX'ed

15:39.

Hurting at the end.

As rx'd and as WOD #2 of the AM:
9:18

17:26

subbed Tuck Jumps for Double-Unders

otherwise as Rx'd 14:18

29/6'8"/218

14:15

13:45

no double unders just jumping high

25/5'11"/195

5:39 Rx'd

12:19 Rx

15.47

12:10

For time:
Row 500 meters
150 Double-unders
50 Burpees

14:46

Need to get a speed rope b/c DU killed me today.

M/28 years/70"/227 lbs

My gym does not have a conventional rower where you sit and row so to speak, but they do have a row simulator I guess you could call it with a cable for each hand.

500 "rows"
150 Single jumps (not so hot at the double jump thing)
50 Burpees

Roughly under 30 minutes

19:51 with 14:12 doing the DUs

CFWU x2

About 8 mins to do row and burpees.

Took me 22 mins to get 103 Double Unders. Decided to make this practice by necessity instead of subbing tuck jumps which don't get me any closer to doing double unders. Unfortunatly had to put a time limit on it so I wasn't too late for work otherwise I would've gone to 150. Not good "for time" workout but I was still sweating like crazy and I'm glad for it, I got up to 4 in a row multiple times and I think I kinda found a rythem, (although 80% of these were just one at a time) hopefully it will be the key to a breakthrough. I need to get these things, such a goat!

13.03

Solid!

Row - 1:50
DUs - 9:00
Burpees - 2:34

Total - 14:24

Definitely need to work on those DUs... as always. A speed rope would help, but greater endurance would help the most. Just gotta keep at it!

Completed as Rx'ed.

Total time = 26:31

15:35

sub'd 450 singles with some doubles mixed in

m/35/213/69"

7:45 rx'd

Hate to say this, but it was easy. This was my kind of WOD.
Row 1:50 - Anything faster would kill me.
DU 99,1,47,3 - PR is 102. Not happy I didn't get it.
Burpees 25 10 breaths then 25

5x:
20 SDHP
20 Ring Pushups
30 Double Unders

~15 minutes

Subbed a run up the hill (from bb court) and back for row (which took 3:30, row probably would have been quicker but would've tired out my arms more)

19:19

Managed to do two double unders in a row during warmup but did single jumps in between during the WOD. Burpees went relatively quickly.

18:21

m/41/192/6'0"

sub'd curb jumps for DU's; otherwise as rx'd

13:34

M/50/151/1-1-06

As Rx'd

15:02

8:46 RX'd

34/5'9"/165

www.crossfitjulia.com
Louisville, CO

WOW! I need to work on my double unders. I starting getting 15-20 straight towards the end. Whata workout. Didn't break anything up. Went until we couldn't go anymore, caught our breathe, and kept on going.

Gelo - 18:27
Spare - 13:10

2 Weeks on Corssfit and I think I'm in love. Where have you been all my life?

14:43 as Rx'd

1:50 on the row so clearly the du's killed me ~8 mins

burpees are a killer as always

9:38 as rx'd
27/m/6'3"/215

as rx'd
10:48

hard on the lounges.. burpees were the real challenge. Stormed through row and DUs.

19:53

Did it at the JC at midnight after three days in a row of walking 18...legs are tired

8:21.6 didn't bring my jump rope to work and subbed inverted bench with my rings

As rx'd, 9:21.

Tough one, but glad to finish sub-10. Took several minutes to recover after this. Good thing the burpees are at the end - they started to get really slow and ugly.

Splits:

Row 500m - 1:40 -- rowed hard, but tried to leave a little in the tank
Transition - 0:50 -- mostly rest, but some walking time from rower to gym
150 DUs - 3:00 -- went pretty well, more misses than usual, but arms were very tired
Transition - 0:30 -- gasping
50 burpees - 3:20 -- with a full break after 20 and a mini-break after 40

14.26

C-
11:38

m/41/6'0"/155

As rx'd
11:47

m 25/177#
Still working on DU's, did 250 SU's
11:19

F/25/5'8"/135
As Rx'd 16:26
DU's are awful-took me over 12 mins

F/33/5'2/130
13:11
500m row
450 jump ropes
50 burpees

rx'd
12:22

m/170

as rx: 8:41

age 20 bw 170

7:58 as rx'd

M/22/167#/6'

Sub'd 450 single-unders for the double-unders. This was due to still-nagging shin splints on the sides of my shins from doing double-unders and box jumps barefoot for a WOD a couple of weeks ago.

Time 13:00

As rxd, 9.04

As Rx'd:
7:50

1:47 500m
100 + 25 + 10 + 15 DU
burpees unbroken...but kept the pace fairly steady

26/F/5'7"/150

Subbed box jumps for the double-unders. Not sure on the exact height but it was between 18-24".

500M Row
150 Box Jumps
50 Burpees

TOTAL = 18:40

18:38
side to side jumps, SDHP and burpees as rx

WOD
as rx'd, 7.49

row,1.48
doublers,2.20
burpees,3.41
took my time on the row, and split the doublers up instead of doing them all in a oner,to make sure i could maintain a good pace wi the burpees,turned out the burpees wernae as bad as usual,should've still pushed harder !good pain !it's oh so quiet !

As rx'd: 8.49. Awesome WOD.

F/39/5'4"/147 (new, more accurate scale)

Did squats 3x5 first
130,135, 145 starting a second cycle of 5/3/1 which was great last time.

Subbed tuck jumps for double unders.
15:21

Subbed 50 #45 SDHP

9:53

as rx'd

11:36

31yo/M/6'4"/212#
First time doing burpees since the "Punch Gone Bad". In fact, hadn’t planned on doing this one until I turned the clock on. Not happy with the time, the first 50 Double Unders took too long.

As Rx 13:49

subbed .31 mile run
all else as rx'd
13:37
need to work on DUs

50 SDLHP for row

8:13

Row: 1:52
D/U: 5:01
Burpees: 6:28

13:21
(~1 min in between Row and D/U to transition)

m/33/125/5'4

10:01

6:49 as rx'd

Subbed tuck jumps.. man I HATE burpees!

11:24

m24/6'1"/163 lbs

M/37/5'9"/195 1000m/150 12" hurdle side jumps(need to practice jump rope)/50 burpees
12:37.... P.S. This was my first CF workout

M/35/69"/159

21:25 as Rx'd

M/29/145lb/5'6"

13:50 as rx'd

11:20

13:03

m/27/6'1"/185

Wednesday: 12:11

Wasn't happy with time so I did it again today after DT (a day late)

Time Friday: 9:47

As Rx'd - 18:01
My inability to consistently string together DUs was my downfall.

6:49 as rx'd

6:49 as rx'd

so does dr. romanov teach self defense now? cause that looks like a lethal blow

17:02 as rx'd

13:49

Subbed 24'' box jump for double-unders. Rest as rx'd. Things got pretty ugly during those burpees!! Very please with the effort, though.

M/25/5'11''/200

Excuse me, the above time is supposed to be 14:39, not 13:49. Will shoot for 13:49 next time!!

Combo'd 2 WODs:
OHS: 95 / 115 / 135 / 155 / 155
tied previous PR

500m row / 150 Dbl under / 50 burpees for time
17:35 (scaled to 100 Dbl under)

DT later that day:
17:55 as rx'd
Worked with 21 STS (DT's old sq), so had special meaning
AM/PM, WS gym (bumpers, no spot)

tuck jumps for DUs

row: 1:52
tuckjumps: ~6:24 (wasted 1 minute finding a place after rowing) in 10 sets
burpees: 7:11 in ~10 sets

time: 15:30

wasn't feeling it today

Subbed 300 singles for DU, still working on the timing. Otherwise as Rx'd

9:36

am
seated row w/weight machine @40# for 2 mins
150 DUs
*50 x Bench Press 65#
*50 x Tuck Jumps
15:35
*sub for burpees due to sore shoulder

pm
20 km cycle

8:26

subbed

sdhp
tuck jumps

12:23
scaled 300 singles

sub 400m run for row

rxd 8:40

Subbed 400m run for rom

rxd 8:45

4/9...22:52...161/175
Sub 50 Oly bar SDHP's for row. Getting better w/ D/U's but still plenty of room for improvement. Burpees sucked as usual.

legs were totally shot from previous days workout, could not get a rhythm for the doubleunders. Shoulders seem to burn more than anything else - burpees having not done them for a while were a rude awakening.

as rx'd 12:53

Finish Strong - pain only temporary right!

M 36/5'10"170

Rx'd

15:25
Poor DU technique takes too long

subbed 50 90cm box jumps for double unders

500m row
50x90cm box jumps
50 burpees

8.10

Steve - 9:11
Kelley - 9:14
Troy - 8:56
Erick - 8:14

This one's a keeper!

13:50

500 meter row
150 tuck jumps (knees to chest)
50 burpees

12:35

made this up friday.

sub 300 singles for du's

12:08

Agile 8 WU,Burgener's WU, 500m row,
C&J-95x3,x3,135x3
Snatch-95x3,x3,135x3
DL-225x5,x5,275x5

Did Dead Man's Row today:
2000m row, 275# max rep touch and go (each rep worth 5-sec off of row time)
must start DL's within 10 sec of finishing row:
7:36 row, 19 reps = 6:01 final time

bar slipped out of left hand on 20th rep.

then DU practice

later,
b
m/33/5'8-1/2"/167

m/41/169/5'9"

As rx'd:

18:33 (need to improve double unders in order to cut down time)

F/24/148

As rx'd
DU's split into 25x6 (still practicing on these.. got a few in a row this time!)
burpees split into 10x5

27:00

17
sub sdhp, slow burpees to protect back injury. wu=run 3.5 fast with Bowie

49/m/190

Subbed 400 run for row. 14:53

04/10

18:02 sub'd 300 heavy rope reps for dbl unders.

12:33

W rnd of DT - too much shld pain tody. Row/DU/burpee WOD, 15.41. Sled drags up to 180

m/25/5'10/190

Did yesterdays Overhead squat workout, took about 10 minutes rest, then did this workout after it.

As Rx'd
11:31

cfwu x 3

subbed 150 rows on cable machine
subbed air double unders

10:55

9:33 subbed SDHP's and tuck jumps

Sub'd 50x1.5 pood SDHP for row.
8:46

m/38/188/5-10
AS Rxd.

For time:
Row 500 meters.. row at just under 2 min pace
... then transition to jumprope room... needed to watch youngsters when GMR did the row.
150 Double-unders.. a few breaks
50 Burpees... a few breaks but simply slow and moved through them...

Had a bit of a cold, but felt like did about as well as could be expected considering.
12.00 min
avg hr 75%
82-64% range
229 cal
Delta hr = =172 - 111 = 61

M/28/180

as rx'd

7:32

as rx'd 8 minutes

5 minute rest,

half of everything 3:35

m/22/6'2''/180lbs

As Rx'd

9:35

Scaled to 300 single-unders, very poorly executed.
CFWUx3
Row: 500m
single-unders: x300
burpees: x50
13:48

rx'd 17:49. terrible

@ the sweatbox
As Rx'd

23:56
Double Unders are my downfall,
got them all done but need lots of
work, did mostly 1 or 2 at a time

13.40, rx'd.

SDHP for row

11:51

1st time DU in a WOD, clips of 3-10 at a time.

as rx'd

13:52

1:58 row
7:43 dus
6:07 burpees
15:48 as rxd

Nursing a pinched shoulder nerve (R). 12:45. Finally put together some DUs. Burpees poor due to nerve. Good Wod

As Rx'd.
20:40
DU are really tough for me!

"Mrs. Miyagi"
17:51

Dan 12:10 Tuck jumps for DUs

as rx'd

13:30

F/34/5'0"/108lbs

11:06. The burpees killed me. I was at 6 minutes after the DU's then I cratered. Blood taste in the mouth, the whole deal.

Scaled to 30 DUs and 20 burpees

8:58

18.29
150 side jumps over 6 inches

practice DU was able to get 15 in a row 1X but mostly 3,4

CFWUx1
12:27

As Rx'd

9:01

M/140lbs/38/5'7"

For time:
Row 500 meters SUB 50 SDHP
150 Double-unders SUB Tuck jumps
50 Burpees

14:24

42/m/176cm/75kg

As rx'd

10:41

500m row in 1:48, DUs started slow after the row, but improved towards the end. Burpees unbroken.
Gained 2 kg in my Italian vacation last week, due to lots of pizza and ice cream.

Subbed 50 SHPDL for 500M Row
Subbed 150 box jumps for double unders
50 Burpees

13:04

Sucking some serious wind.

CFWUx3
BWU

15:41 as Rx'd

DUs killed my time.

Ernest 39/M/61"/159

35yom / 208lbs

Puppy/Pack Hybrid:
Row 500 meters
30 Double-unders
20 Burpees

8:06

Wow...this kicked my butt. I'm getting better at the DU's, but the burpees are still exceptionally hard to string together more than 5 at a time. Still recovering after tendonitis, but moving forward!

CrossFit warmup followed by WOD.

I am learning to do doubleunders. I split the 150 reps into this:
40 single under-double under attempts
20 tuck jumps
40 single under-double under attempts
20 tuck jumps
40 single under-double under attempts
20 tuck jumps

Everything else is as per the WOD.

I added the tuck jumps just to keep the intensity up.

20:38

These are fun. I will keep working on it.

Rx'd 17:20

Row in a little under 2 min
DU's quite broken due to using a different rope than usual and couldn't get the rhythm down (max of 30 continuous reps)
Burpees broken into sets of 10

Smoked

M/157/5'6"

SUB: ran, didn't row

13:56

As rx'd, DUs were alternating single, double, single, double... but only counting the doubles. Couldn't get a good rhythm going, mostly in sets of 10 or 15.

17:00

[17:00]

11:00

Drew: 11:25 sub tuck jumps for double-unders
Colt: 17:40 1/2 tuck jumps, 1/2 double-unders

11'40"

As rx'd:

8:35

13:34

20:14

Jump Rope broke so had to tie knot in it. Double becket bend seemed to work the best...still slipped though.

30/m/71"/176#/Camp Virginia, Kuwait

CFWU x3
Deadlift Competition 3x 1RM, then:
14:08 as Rx'd

CFWU
450 single unders vice 150 double unders
13:49
M/49/198/72"

Jeff @ work
6:00

Jeff @ work
6:00

m/27/5'9"

double unders and burpees

16:55

20100415 0400hrs
CFWU 10 x 2
WOD100407: Row 500 meters, 150 Double-unders and 50 Burpees...for time
Sub'd 50 SDLHP (2 x 20#DBs) and 150 tuck-jumps. Otherwise (ya know, the burpees) as rx'd in 11:15
I was close to calling pukie..."think un-pukey thoughts, think un-pukey thoughts..."

m/37/179/72"

12:36 as rx'd

10:59 as Rx'd

As Rx'd 10:59

subbed SDHP, 20 pound dumbbells for row and tuck jumps for double-unders

19:22

subbed sdhp for row
tuck jumps for du

10:40

F, 31yrs, 5'9", 218lbs
Scaled:
Row 500 meters
50 tuck jump sub du
25 burpees
9:59

F, 34 yrs, 5'5", 162 lbs
Scaled:
Row 500 meters
50 tuck jump sub du
25 burpees
8:05

m/19/5'11/72kg

For time:
Row 500 meters
150 Double-unders
50 Burpees

Time-9:57, tough

CFWU X 3

SUB'D 450 singles for DUs

19:41

M/ 36/ 132 lbs/ 5'-6"
As Rx: 8:05
I wanted to do this in under 8 but that's o.k. I was really surprised by how slow my D.U.s were. My forearms were the limiting factor on these, as well as plain and simple coordination from the prefatigue from the row. I did the row pretty slowly and in control (about 1:50)to try to push myself continuously for all three stations. Burpees were o.k. until about 35... then it was just puch through the end. GREAT WOD. Looking forward to trying it again and again to be able to push harder at all three stations. I think that someone going hard without too many breaks should be able to do this in about 7 or even a little under.

m/35/5'9/177
CFWU-3. Reg. Superman. No Burgener - shortcut to get to work.
15:40
DU not bad. Breaks too long. About 10-12 at at time. Good job pushing at end of Burpees. Not at beginning.

As rx'd

9:27

45/m/172

21 min

cannot do DU very well

23.m.140.65"

as rx'd
19:43(PR)

35 yom 188 lbs

Did the 500 then 75 DU's and 25 burpees. 13:something

M/35/6'/213#

As Rx'ed 21.22 with a stupid, too long jump rope, cut into my time a lot, oh well. I still hate burpees :)

17:38
subbed 450 single rope jumps for double unders

500m row (1:45)
150 double unders (20,30,20,20,15,15,15,15)
50 burpees (unbroken)

08:33 05/11/2010
10:33 04/07/2010

as rx'd: 14:14

done following DB C&J/PU WOD

burpees kill me

as rx'd 12:20
Jump rope kept binding so had to readjust.
still suck at double unders though.

M/34/175

For time:
Row 500 meters
150 Double-unders
50 Burpees

14:50

5 sets:
Single leg squat work, 8 reps each leg
25# weighted dips, 6 reps